Skip links and keyboard navigation

Pumpkin Soup
  1. Heat oil in a large pot and cook onion and garlic over low heat until onion is translucent.
  2. Add pumpkin, potato and stock and bring to the boil.
  3. Reduce heat and simmer for 20 minutes or until pumpkin is tender.
  4. Remove from heat and cool slightly.
  5. Puree in a blender until smooth.
  6. Add yoghurt to serve.

Tips: If the soup is too thick add a little low-fat milk to make desired consistency.


  • Replace yoghurt with ¼ cup reduced-fat coconut milk and heat through. Sprinkle with coriander
  • *Use the chicken or vegetable stock recipe from collection for a reduced salt version.

Storage Suggestions

Can be kept in refrigerator for up to 7 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Vegetable peeler
  • Large pot



Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information

558g Quantity per serving Quantity per 100g
Energy 870kJ 158kJ
Protein 8.7g 1.6g
Fat, total 6.2g 1.1g
— Saturated 0.7g 0.1g
Carbohydrate 26.0g 4.7g
— Sugars 15.5g 2.8g
Fibre 7.5g 1.3g
Sodium 44.7mg 8.0mg